Race day is fast approaching, and with it comes excitement, anticipation… and maybe a little anxiety. Whether it’s your first race or your fiftieth, it’s natural to feel some nerves. The key isn’t to eliminate anxiety but to manage it so it works for you, not against you.

Think of pre-race anxiety as energy. Properly harnessed, it can sharpen your focus, boost performance, and fuel a strong race. Mismanaged, it can lead to overthinking, wasted energy, and burnout before you even cross the starting line. So, how do you turn race-day jitters into your secret weapon?

Understand Pre-Race Anxiety
You’re not alone in feeling anxious before a race. In fact, anxiety is your brain’s way of preparing you for a challenge. A small amount of anxiety is helpful—it primes your body to perform at its best. However, too much anxiety can create unnecessary tension, cloud your thinking, and drain energy.

The goal is to find your optimal arousal zone—the mental and physical state where you feel alert, confident, and ready to perform. Runners who master this balance are able to channel nervous energy into focused effort.

Three Proven Strategies to Manage Pre-Race Anxiety
Control the Controllables

Anxiety often stems from focusing on things you can’t control—like weather, competition, or how you’ll feel on race day. Instead, shift your attention to what you can control:

Your nutrition and hydration.
Your gear (make sure it’s tested and comfortable).
Your warm-up routine.

When you focus on controllables, you stay grounded in what matters and reduce unnecessary stress.

Reframe Your Nervousness as Excitement

Your body doesn’t actually distinguish between anxiety and excitement—they’re both high-energy states. The difference is in how you label it. Instead of telling yourself, “I’m so nervous,” try saying, “I’m excited for this challenge.”

This simple shift helps reframe pre-race jitters as something positive, preparing your mind to take on the race with enthusiasm rather than fear.

Practice Pre-Race Visualization

Visualization is a powerful mental tool. It helps prepare your brain for success by simulating race scenarios ahead of time.

How to do it:

Find a quiet space and close your eyes.
Picture yourself standing at the starting line, calm and ready.
Visualize running smoothly, staying strong through difficult moments, and crossing the finish line feeling proud.

The more vividly you can picture these moments, the more confident and prepared you’ll feel on race day.

Practical Exercise: Your Pre-Race Stress-Reduction Checklist
Here’s a simple checklist to help you reduce stress before your next race:

Night before the race:

Lay out your gear.
Set multiple alarms.
Write down your race strategy (pace goals, nutrition timing, and mental cues).

Morning of the race:

Eat a familiar, balanced breakfast.
Warm up with light jogging and dynamic stretching.
Take a few deep breaths to center yourself.

At the start line:

Repeat a calming mantra (“I’m ready. I trust my training.”).
Reframe any lingering anxiety as excitement.
Focus on the first mile—don’t get ahead of yourself.

Your Next Step
Try one of these strategies before your next workout or tune-up race. Pay attention to what works best for you, and refine your routine leading up to race day. Remember, nerves aren’t the enemy—they’re part of the process. Learn to manage them, and you’ll unlock your best performance.

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